Just remember that you don't really need to gain size to gain strength, size and strength are two different things.
A good strength building workout for someone who hasn't lifted in a while and just wants to get back to doing heavy weights is one that slowly increases the weight and reps, with each workout slowly getting heavier or adding more reps...
Pick an arbitrary weight for Squat that you are comfortable doing 10 reps with, let's say 185 lbs. Make sure your squat form is correct, feet at about shoulder width or slightly wider, toes at about a 30 degree outward angle, keep your head up at all times, keep your back straight, go nice and deep so your thighs are parallel with the floor at the bottom.
Do 185 lbs. for 10 reps
195 lbs. 8 reps
Next week add one rep to each set.
Week after add another rep (185 for 12 reps)
The next week add ten lbs. to each set and start the rep count over. Its ok if you can only do 8 or 9 reps on the workout where you add weight for the first time, if that is the case just start with 8 or 9 and add from there.
You will get strength fairly quick, adding 10 lbs. back to your squat each month or so. You aren't really gaining much mass either, just training the muscle you have to handle the weight...
Last edited by AL P; 05-15-2003 at 10:09 AM.